Feeling frazzled?
Practise this short meditation often enough and it can become your rescue remedy when you feel you need a break.
Introducing the 3 Step Breathing Space
Professor Mark Williams ( author of Mindfulness: A Practical Guide to Finding Peace in a Frantic World: Amazon.co.uk: Mark Williams, Penman, Dr Danny: 9780749953089) describes this practice as “a mini-meditation that acts as a bridge between the longer, formal meditations and the demands of everyday life.” You can use it at regular intervals throughout the day to bring you back into the present moment and check in with how you are; or it can be seen as an emergency meditation that Williams says “allows you to see clearly what is arising from moment to moment when you feel under pressure.” Aim for 3 to 5 minutes to begin with but it can take seconds to complete or really take your time. However you tackle this practice, it contains the “core elements” of the 8 week programme in three simple steps: becoming aware; gathering and focusing attention and expanding attention.
You might find it helpful to think of this practice as having the shape of an hourglass. 
Step 1:
See if it’s possible to adapt your posture so that you are alert and dignified. You might need to sit up or even stand. If you need a rest, try lying down. Close the eyes if you choose. Then notice thoughts and acknowledge them as mental events perhaps by labelling them (worrying, remembering, day-dreaming etc). What feelings are here? Seeing if it’s possible to acknowledge these, too, making space for them. Then notice body sensations by quickly scanning the body. Remember that’s there no need to try to change anything that you find. Opening to what’s here.
Step 2:
Gather up your attention and redirect it so that you narrow your focus onto the physical sensations of breathing in one particular place. Abdomen? Chest? Nostrils? You might even count as you breath in and out, using the breath to anchor you in the present moment. When the mind wanders off, invite attention back to the breath gently and firmly.
Step 3:
Allow your awareness to grow beyond the breath so that you include the rest of the body in your field of awareness. It’s as if your whole body is breathing. When you’re ready, open your eyes if they’ve been closed, take in the room and move into the next part of your day.
